Fasting is actually a very effective form of detox for our body. When iftar and sahur meals are prepared correctly during Ramadan, we can have a healthier and fitter body, free from toxins. Fasting, although it has such beautiful and beneficial effects on health, can also cause some problems because it is a long period of hunger and thirst. Blood sugar drops as a result of the body starving for a long time. This situation may lead to the desire to consume too much food in a very short time at the iftar table. In this case, extreme indigestion and gas problems occur.
So what should we do? What is the way to minimize these problems?
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Make sure to eat your meals in small bites and slowly.
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Do not cook the consumed food. Methods are also a huge factor in digestion. Instead of high-fat and fried foods, choose foods cooked by grilling, baking, boiling or steaming. Foods cooked with these methods will protect you from stomach cramps, reflux, heartburn and indigestion.
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Be careful to break your fast with dried fruits such as dried dates and dried apricots. These dried fruits will help us against constipation that may occur.
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At iftar, break the fast with lukewarm water, not too cold, and continue with yoghurt or legume soups that are not too hot and not too spicy. Soup will meet your liquid needs and increase your stomach fullness. After the soup, take a break for 15-20 minutes for the stomach to recover a little, and then move on to the main meal. Be careful to avoid acidic drinks.
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Do not consume strong tea and coffee, especially at sahur. Tea and coffee are diuretic drinks. Their consumption should be limited during Ramadan as they will further increase the body's need for water. After iftar, herbal teas or light tea can be preferred to relax the stomach. Especially fennel tea will soothe the stomach and be good for indigestion.
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Fluid consumption is very important during Ramadan. both s Be careful to consume plenty of fluids for fluid-electrolyte balance and bowel movements. Complaints of constipation may occur, especially in case of insufficient fluid intake. In this case, you can consume home-made sugar-free compote, compote and ayran, especially water. In addition, probiotic support can be taken or foods that help the digestive system such as probiotic yoghurt and kefir can be preferred in order for the intestinal flora to function more healthily.
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Be careful to add purslane to salads. Purslane helps the intestines work better with the fiber it contains.
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Dried apricots, prunes, dried figs and dried dates are fruits with a natural laxative effect. You can consume these fruits by paying attention to portion sizes.
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A diet high in fiber is very important during Ramadan, as always. Therefore, to meet your daily fiber needs, be sure to include legumes, whole grains and vegetables at your iftar table.
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Physical activity, which is indispensable to accelerate the slow metabolism, regulate bowel movements and maintain blood sugar balance. It would be beneficial not to neglect it during the month of Ramadan. Even 30-45 minute walks at a moderate pace, at least 1 hour after iftar, will be incredibly effective.
I wish you a healthy Ramadan...
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